Choosing Meal Sizes and Timing

[@seanmchugh9027]

I try to keep at most 2 bites in reserve for each meal

[@ericwantsbbd]

Failure for me

[@suhwateezea.214]

Lmao dude

[@mehdibennasr2451]

Hhhh you kill it

[@johnlukemcgriff6327]

Underatted comment

[@bayuwijaya7917]

always eat beyond failure bro

[@savesthedaystakn]

My general rule of thumb is to like the video the first time Dr. Mike makes me laugh. It never takes long.

[@lukepersi1103]

I laughed at 0:01 cause I just don’t know where the hell he gets all these shirts

[@Adrian-to3gq]

Fr one of the most hilarious guys out there

[@blitheringrando1410]

I need to just like every one I watch, its alway educational and usually entertaining.

[@nullflux]

@@lukepersi1103 Team Full ROM Apparel

[@ZackcHowie]

“Buy my stuff, I need money” - that got me

[@LarissaAEL1964]

I just wanted to thank you for teaching us all these things. I have made a lot of progress because of you. Thanks again and keep going!

[@petertone1616]

Im late but so glad I foumd the channel - no shouting, no gimmiky bs - real talk. Even after decades in the gym these videos are great to keep on track! I wish this was around when I started out.

[@Shreadington]

Nailed it‼️ I never go anywhere without my meal bag. Breakfast at 7:30 in the car driving to the office. Meals 2&3 at 10;30 and 1:30. Pre-workout meal at 3:30 then training at 5. Meal 5 at 7pm then meal 6 at 9.30. 10pm bedtime. Meal prep is a vital part of consistent progress.

[@thethirstygoose398]

Totally agree Shread ington

[@pedrobrito8080]

Nice routine 👍

[@denispersy3436]

Yess! the meal bag! ! I used to be embarrassed of my meal bag.. I need my meal bag with me

[@Shreadington]

@@denispersy3436 most people's reaction is that they wish they were that discipline too lol. I offer to help them and you know they have to decide to get their ass in gear themselves.

[@naturelife418]

Jesus dude, impressive

[@OnionKnightClang]

Not sure why but he always looks like he is sitting in a toddler high chair

[@christhovhannisyan2074]

HAHHAHAHAHAHHAHAHAHHAHAHHAHAHHAHAHAHAHAHAH

[@dard4642]

Dude, that feeling when you've lost track of your meals and it's now 9:45 p.m., you've been stuffed full for over 2 weeks now, and you still have 1700 calories to go and those calories include about 12 oz of chicken breast. You're walking around the house with chewed up chicken in your mouth that your body won't let you swallow. I don't really "bulk" anymore but the last at least three times that I did, I cut the phase short two or three weeks just because I was tired of eating.

[@hata6290]

Literally liquids dude

[@patrickcarr1824]

Chocolate milk, whey shakes, maltodextrin, regular bread, some maple syrup, cereal, white rice, less fruit, less veggies, lowest fiber carbs you can find. Start replacing solids with liquids or add a shake in addition to solid foods with whatever macros you can't finish from solid meal.

[@brawndothethirstmutilator9848]

Patrick Carr, If I followed that advice my blood sugar would be a roller coaster of insulin rushes, crashes, sleep comas, and sweating fits 😂

[@aussiejubes]

This is how I feel.

[@boblangford5514]

“Tired of eating” is something I have never experienced. In fact, when I go on a bulk, I only get more hungry.

[@ikatic24]

Now this is just the kind of info i needed, straightforward and no unnecesary BS. Thank you

[@ShovelChef]

💯 relate to late night eating problems. I've started doing fasted cardio/light morning workouts again, to jumpstart my appetite as close as possible to when I wake up. Then I push carbs and/or a shake, THEN do the heavy work, THEN a high-protein breakfast. After that, it's much easier to coast on my workday diet.

[@tylergreen2766]

Who TF would dislike this video?!? This is great content! Thanks, Doc

[@FullSpectrumClimbing]

Just found the app and it's amazing. Makes things stupid easy to plan. Doesn't help shoving food down my gullet, but super easy to prep

[@ksioOmid]

Dr Mike, can you guys please make a video specifically about sleep and how it affects dieting/massing? and even the management of sleep for growth and fat loss

[@user-ei4bn9t]

Great video and refreshing to see from the perspective of fitting in required calories, rather than trying to feel satiated while restricting calories.

[@ivancolandrea9583]

4 to 5 meals is perfect for my day. 4 on average. Rp diet for the win.

[@joechambers3177]

Damn it Doc!! lol As always THANK YOU for all the knowledge! RP gives so much amazing content away! They say every time you learn something you get a wrinkle in your brain, I was planning to die with a sexy non wrinkled brain but thanks to you DR. MIKE my brain is wrinkly like a 70 year old that weighed 300lbs lost 150lbs on a starvation diet that just got out of the pool after 2 hours of aqua aerobics!!! hahahahaha

[@RenaissancePeriodization]

I'm so sorry about your brain wrinkles! Maybe you can watch some Dr. Oz videos to unwrinkle??? - Dr. Mike

[@XeAsFSS]

@@RenaissancePeriodization fucking legend

[@IamWoodstaman]

This comment is hilarious, I have to say

[@SubHertz]

Great video as always ,brother (hulk hogan voice)

[@RenaissancePeriodization]

THANKS BROTHER! - Dr. Mike

[@michelleg7157]

How do people forget to eat? My whole day revolves around my eating schedule. "Time for meal 3...or 11am."

[@RenaissancePeriodization]

Meal 3 at 11am? Somebody' on that Lord of The Rings diet! - Dr. Mike

[@nathankahle6511]

Breakfast, lunch, dinner. It’s that simple. Drink a shake between meals. You needs carbs to prevent your body from eating its self. Eat carbs after a workout. Amino acids before and after a workout. That’s how I look at it

[@tomisaacson2762]

I have like no appetite and never have. Eating is often a chore if I'm trying to gain.

[@CynthiaLaura]

ADD/ADHD and not understanding hunger cues 🥲

[@liamengram6326]

When I was in graduate school and later working 100+ hour weeks while building up my business it was pretty damn easy to forget how to eat. Pretty much for 4 years if it wasn't making me more money or putting me in a position to make more money it was largely forgotten about (sans my now wife).

[@Yupppi]

I always get shocked when people start talking about 3-5 meals a day and then I remember breakfast, night snack and between snacks count as meals as well. These example meals make a huge deal despite sounding somewhat obvious or easy to construct yourself if you know what you're doing. I just gave your meal example to a friend who wants to lose weight but doesn't really know how to eat in detail, and a ready plan for even a day gives a great intuition to what the numbers and ratios as well as healthy sources would actually look like in a real life day.

[@mcso9166]

Another one, thanks. Love all your content!

[@timgazsy666]

SUPERFLUOUS!!! Big words, big muscles…. New you tube channel idea, think about it!?

[@hata6290]

Lmao

[@SATOhara3173]

Light mode Dr. Mike

[@MARCELpurger]

Bevare of eating a lot for a pre-workout meal. Not only your preworkout drink will not work as well, but the digestion will screw training. I drink preworkout 60 min before and then just eag a banana and whey with some skyr 30 minutes before

[@danielkoeslag9335]

I'm such a fan of this channel

[@Deucely]

Easiest way I found to get 4 meals a day in is to add a snack before bed that consist of a cup of Greek yogurt and a scoop of protein powder, you can put granola/fruits/whatever in there as well, depending on where you are at in your hunger levels and what you ate on that day. So it's just your regular 3 meal a day + that boosted stack, since it doesn't have much fat it should not disrupt sleep, at least it doesn't disrupt mine. Studies suggest that eating protein before bed is pure value since your body does MPS cycles during the night. For those of you that don't train after your first meal of the day or have difficulty eating in the morning, what I usually do is drink ~400ml of milk and a scoop of whey within an hour of waking up. It is also pretty good alternative on rest days, and is quick, which is a big plus if you got things to do, places to be or people to meet. As always, go get 'em!

[@InfernalPasquale]

I always find it incredible how our bodies tell us this stuff. I eat almost exactly as as Mike recommends here by simply listening to my body.

[@danielnewnham8561]

Does anyone else consistently feel hungry while on maintenance calories? I only really feel properly satiated while gaining on 200-500 calorie surplus

[@martingamer5591]

NGL, I was too distracted by the dank meme shirt to take in the first ~3 minutes of information.

[@SchuyFit]

As long as I can time my eating with the same time I put food in my mouth, I know I'm on the right track.

[@ghost_cipher]

Priceless content…thank you!! 🙌🏻🙌🏻

[@Magic_beans_]

3:50 Dr. Mike states this more explicitly in the corresponding weight loss series, but by the time you get to this step you’re already doing enough to get pretty good results. Let’s say that for some reason you can only have two meals spaced 12 hours apart, but you can still get all your calories in. That lifestyle may put you at a slight handicap compared to someone who can eat 5 times a day and stack their carbs around their workout, but it won’t completely nullify your gains or anything like that.

[@n0kodoko143]

Thanks Dr Mike! Awesome

[@JohanFitFoodie]

Definitely looking forward to having the problem of "eating enough" going into gaining after this cutting phase to 10% 🔥🍖💪😋

[@jellyfishappliance7182]

haha - your t-shirt is my life story. I will stop using that excuse now out of abject shame. Lol

[@fotis3v480]

Used to be the same till i restructured my squat and now not going ATG feels uncomfortable.

[@yoelmorales208]

This video is amazing

[@jaeden1132]

My diet macros look very similar to 10:30. However, I add quite a bit more fats to my dinner (meal 3/ post workout), cooking in olive oil etc. My final meal is usually very low in fats.

[@zelenisok]

listen to some other videos of dr mike on this topic, post workout meal should be high on carbs low on fats.

[@pish_tea2118]

Thank you for another great video:)

[@MaxxxMaxMaxx]

you should have #4 or something in the thumbnail or the title, it would help :) Great video!

[@mmnaagi]

Thanks for the great content

[@brca89851]

Great content dr mike

[@waqaskhan-uq1ei]

Love your content 😍

[@mmcnamara35able]

My day revolves around food. This Is The Way.

[@maticus286]

I've eaten an apple with peanut butter so many times right before a workout and it always results in a great workout for me. 🤷‍♂️

[@ditz3nfitness]

Great! Useable while bulking! :D

[@isaarunarom7830]

I'm gaining on 150g protein, 110g fat OR MORE if I'm feeling tired. Zero sugar zero carbs zero fiber. Started in july at 130 lbs, aiming for 150 and at 146lbs now.

[@vitico123ful]

That shirt is god tier

[@ddddddff4038]

Good lecture doctor. Would you do a lecture on glucose and fat metabolism? Or anabolic pathways? Either way, thank you!

[@dhaferbenmimoun7050]

thank you

[@hatecrew23]

i´m just struggling with eating to much, gaining weight never was a problem for me at all^^ i would love to have some trouble with eating not enough^^

[@tftwstf5]

That shirt dude

[@stepbystepfitness3301]

say what up Dr. Mike !

[@sebastianrobertson9583]

Dr. Mike, your videos are fantastic! I’m a huge fan and have seen almost everything you’ve put out. Could you do a critique of 8x Mr Olympia Ronnie Coleman’s diet and/or training ? In videos he claims to have eaten 2 grams of protein per pound of body weight. Was his success mostly due to his diet? Genetics? “Sport supplement” choices? His training style, while effective had consequences as well. It appeared that he cracked the code, yet he fell apart like Mr Potatohead. Can you do a critique that would help navigate the takeaway’s from the hard lessons? Thanks

[@janverschuren369]

loved it

[@mdiaz3429]

I wish I had the problem of struggling to eat enough. My regular appetite results in bulking and my mindful dieting results in maintaining

[@jonathanlochridge9462]

The weird thing for me, is I actually find it easier to eat more if I only eat one big meal. because I generally am really hungry going into it. At least in the past. I have been trying to get more fiber in my diet, and I have found I fill up much faster when my fiber consumption is higher. But spreading out and adding extra milk can help me get more fat and protein calories when I end up under my target.

[@notsosoftskillsmastery]

Great video but why do you guys always give tips for those who work out in the evening? I feel excluded! 😝 I workout at 6am and because I only have 30-40 min between the meal and the kick-ass workout, I simply cannot shove a lot of food down. I have been eating most of my carbs post (breakfast) and before bed. Too bad? Can you make a video including 1. Early morning gym freaks and 2. Bulking (aka higher carbs) for women with PCOS?! Thanks doc! U roooockkkkk

[@snorman1911]

I sleep really well with a stomach full of food (to the point where sometimes I can't sleep if I'm the least bit hungry and go eat a meal). Are there any downsides otherwise? I'm usually hungrier at night than first thing in the morning.

[@Yeerrr31]

I wish I was at the point in my life were I had to eat and force a bunch of calories

[@gunsandcommissions]

For the algo and knowledge bombs.

[@nilo7727]

Dr Mike!!!👏💪👌🤟😎

[@ditz3nfitness]

Where did you cop that shirt, Mike? Fucking funny to be able to use that in the gym in the winter when bulking, ahha! Could potentially want to cop that

[@RenaissancePeriodization]

fullromapparel.com/ Boom!

[@sabertoothwallaby2937]

YES

[@sarge7078]

Can you give a good example meal plan pls because this all seems like so much :)

[@willkey7372]

What size is the turkey sanndwitch with light Mayo with 10 grams of fat 1\4 a size of a mini slider sandy? The meat pasta meal fat is off also ? Mini?

[@lukeclaydon6670]

Super

[@gthelmft7343]

I think I heard something about a push up challenge 🤣😂

[@zaidkamran2972]

I have found out that if I have all three macros in pre workout. I train better. Like having 20g of peanut butter on 400g cooked rice

[@redcenturion88]

🤢

[@hata6290]

@@redcenturion88 LMAO

[@EmpressOfIron]

Cute color on you! 🍰

[@nintendoborn]

So what happens with fats after the workout? Why can’t you eat them after it?

[@batner]

What are "macros"?

[@DanielReyes-hz1qk]

So.....I'm a truck driver by trade and ALL of my meals occur before my workout window, which ends literally an hour to an hour and a half before I go to bed (if I'm going to get at least 7 hours of sleep). Only thing I consume post workout is a post workout protein shake. Should I save some carbs from earlier in the day to go with that post workout shake? I know the timing is sh*t but that's all I've got to work with

[@mukeshdang3138]

You must,for optimum recovery,add a little carb of high quality.

[@xanity4969]

I'm still unsure about meal timing before a workout for optimal performance. For instance, I don't want to eat too close to a workout since the food will just be digesting during the workout, hence I won't absorb and utilize the nutrients most effectively.

[@RenaissancePeriodization]

Yep. Eating too close to a workout can cause havoc. I often don't even drink a shake in the morning on leg days, I just get hydrated, train legs, throw up the fluid, and eat after! - Dr. Mike

[@zenerico]

@@RenaissancePeriodization So i understand that it is possible to go train hard without a pre-workout meal ? I work out before going to work in the morning and find it very difficult to have a meal hours before the workout...

[@BaldOmniMan]

The bit about meal scheduling is crucial. Hard gainers are just hard gainers because they skip breakfast. It ain’t so much the calories, but when you eat them

[@coreydw1]

I would love to be a hard gainer for a month and see what it is like to not gain after 2500 kcals. Lol

[@Deucely]

hard gainers are hard gainers because of genetics, obviously skipping breakfast is a big nono, but that isn't what a hard gainer is. it's just someone who's body is geared towards cardio, smaller bone structure, etc. Called an ectomorph. It is much harder for them to put on muscle, just like it is much harder for the other two types to run a marathon.

[@Rope001]

@@coreydw1 lol thats me,im 6'4 ecto and im losing weight on 4000kcal currently..in thr offseason u need to blend food otherwise its hard to eat so much clean food.

[@hata6290]

@@Deucely chill Einstein

[@hata6290]

Who the fuck are you? “Bald Omni man?” What kind of name is that? I bet you don’t even lift 🙄

[@naturelife418]

im 200 pounds, never been this heavy, its hard to eat well

[@dessertstorm7476]

right but which hand do I use to shovel the food into my mouth, will it cause imbalances if I only use my masturbation hand?

[@hata6290]

Definitely even out the masturbation work with the food shoveling. Gonna get godly forearms

[@boblangford5514]

I have to have 3 complete meals, otherwise, I just stay hungry throughout the day. If my meals are less than 700 calories, I never feel satisfied. Just the way my body/mind is. I’ve tried to do 4-5 meals per day, and I’m just miserable, always thinking about food. But if I have a nice, big breakfast with a spinach omelet, oatmeal, honey toast, hash browns, and turkey bacon, I feel so much better.

[@cjm5781]

"You get to have the burrito again... but in reverse." Lol

[@docutains]

I want that shirt, and im super late to the party.... Anyone have a source? lol

[@nintendoborn]

Interesting in his more recent videos he says 4 is the best amount of meals over 3 but 5 is fine

[@kgh305]

If this is true why did his app suggest I eat my 3rd meal at 11pm with a 12am bed time?

[@shm0ney]

Young Dr. Mike is pretty… ummm… knowledgable.

[@dermotshaw6775]

I've just started training properly, literally this week I'm 150lbs, around 18%body fat, I am on a calorie surplus by around 300kcal, I have around 120g protein I don't want to over complicate everything, is this series essential for me to gain a decent amount of muscle (not for optimimal muscle gain) plus I'm on a fairly small dietary budget. Or can I come back to this in around 3-6 months.

[@Gdhttu]

If you don’t have the extra money - just worry about eating healthy and staying fit!!

[@devil5hlygrim972]

Titan and atp mechanic muscle growth article Can you touch on this for someone without a PHD

[@hata6290]

You don’t need a phd to evaluate studies/articles

[@coreydw1]

Dr Mike, what do ex bigger people who are afraid of gaining too much on a mass?

[@ugidosaranda]

Hey, what happened to that planet with lots of dinosaurs whe were going to conquer in the other video?

[@adsjlfhewoir]

Commenting for the algorithm

[@melissateal9631]

Hiya awesome content! I would love some guidance. I'm an amateur bodybuilder in bikini category, im a mother of two and have a full time job. When I train it has to be first thing like 0600 so normally I don't eat anything hit gym than have a high carb post workout meal. Then in eveni gs I do cardio. I'm struggling to see results, struggling with energy, struggling to get a pump. What can I do to change? Can I eat at 0530 ans then go to gym ans should that contain carbs? I'm in prep for next show in 8 weeks. I had a 12 month build phase and don't think I've developed enough mass that I should have.

[@bai_qi]

I have a question, how are you gonna spread those meals if your work is manual labor (construction worker)? Should I treat my breakfast as a pre-workout due to work or on my workouts only? How about post workout?

[@RenaissancePeriodization]

I think you can eat breakfast and lunch for sure, and then you can sneak some bars or shakes during the workday! - Dr. Mike

[@redcenturion88]

I'm in the same trade and I find it very difficult to eat during the workday. Our crew just blasts through lunch to get stuff done. And when I do eat, I feel sluggish afterward.

[@YMESYDT]

Is it important to avoid calories in between meals? Specifically wondering about beverages with calories and protein and if that would impact the body like another meal.

[@bai_qi]

It does affect your body, and will always. But if it is within your target calories, why not.

[@ersingencer80]

i personelly dont eat snack between my meals because on a bulk you eat so much so insulin levels are very high after every meal. And if i snack between my meals my insulin levels are almost never low. This maybe keep your body anabolic but it may cause insulin resistance. To avoid that i dont eat snack. If i want snacks, dessert i would eat them right after my meal.

[@RenaissancePeriodization]

@@bai_qi Great answer. - Dr. Mike

[@Burkhimself]

Dang, according to this, my fats and carbs are backwards 🤦🏼 I’m usually 100-200 carbs, 100-140 fat 😬

[@waalex11]

*Any Tips on how to Manage Fat gain on a Bulk?* I far exceeded my 1% weight gain goal on this second month and haven't successfully gotten back on weight track yet from going back to maintenance. ... Aside from proper long sleep, no stress, no overdose of carbs or overbloating meals... How many carbs and how many grams of a protein portion is too much that will get stored as fat and cause weight gain (which has happened on maintenance and on a deficit). ... I haven't read the cutting phase portions of the Nutrition Pyramid yet, but I'm wondering I should do a mini-cut to get back on track weight since I gained 6lbs more than what I was expecting, which should have been around 4lbs in 2 months, not 10lbs.

[@lightningq61]

You can’t store more fat overall in a deficit barring weird esoteric conditions. If you were getting fatter it wasn’t because of voodoo with carbs and protein storing as fat- an extremely inefficient process btw- but because you WEREN’T in a true deficit. If you gained excessive fat, it’s because you ate too many calories and need to simply reduce by 200-500 and see how it goes for a couple weeks. Mini cuts, as my understanding stands, are mostly to potentiate faster weight gain after due to getting a bit leaner but more importantly stoking appetite. You could do one and then mass on less calories this time, continue to mass but less rapidly, or simply maintain for a couple weeks then do a proper cut and then mass again. Since it sounds like your mass phase hasn’t been either super short or super long already, I think any of these would work depending on your preference and how you look/feel currently.

[@lightningq61]

Also the general formula is your body weight in lbs/g of protein ( if you’re fairly lean), though lean body mass probably works too. Then something like at least roughly 0.25-0.30xbw in pounds/g of fat (again, if fairly lean probably). Then subtract the calories of those two from your total goal, and that’s your carb calories. You can modify that however and it won’t matter that much as long as you don’t have ridiculously low protein or fat but that’s the typical kinda framework. Again, a certain amount of any macro isn’t going to result in net fat gain unless you’re in a calorie surplus.

[@CalebAAvery]

It sounds like you’re vastly over-analyzing this. If you’re gaining weight too fast, just reduce the calories a little and get back to 1% per week.

[@WoTMike1989]

Pretty jacked switching between IF and OMAD days mostly (occasional off days). Mike’s bias against it is a tad annoying at times. You can be very jacked with those eating strategies. Most people aren’t trying to be competition bodybuilders

[@LordVoldemortYT]

Hey Mike! I was wondering: Does it make a difference for gaining muscle whether you consume most of your fats in one meal and almost no fat in the other meals opposed to spreading your fats more evenly throughout the day?

[@hata6290]

It does not matter

[@George-tu5xd]

Can I eat my meal less then every 4 hours?

[@AdamSmith-ve7qb]

I cannot understand how people have a hard time eating enough calories. I am hungry 24/7. I struggle with eating too much.

[@wowandrss]

From that sample meal, it's kinda off to have a turkey sandwich with 35g protein, that's like an entire small package of the lunch meat right there, no? We're not talking about 2-3 slices, we're talking about around 10-15. Do yall fuckers have sandwiches this size for real or nah??

[@peterstrgar]

Why would people dislike this video?🤔

[@hata6290]

Hardgainers

[@Bobbobbobbob707]

I find it difficult to eat when I'm not hungry.

[@LWNightmareSheriff]

10 meals a day the 5% way

[@TJ_Gonser]

Anybody know what to do if I eat 4 meals a day at 230lbs. I’ve heard from Dr Mike and other sources anything above about 40g of protein in a meal, is just used for energy. So if I eat 4 meals I’m at like 160 grams of protein which is pretty low for 220. Most the time I just end up eating more protein per meal. Getting in a 5th meal in is just to much for me.

[@TJ_Gonser]

@@TACT1LE if I eat a little more per meal isn’t that extra protein being waisted tho becuase it’s above that 40ish range

[@hata6290]

Actually, you’re eating the PERFECT amount. I know he was just showing a basic meal plan and stuff but 1g/lb is too much, even 1.6g/kg is enough, so you’re right in the good range

[@mattystewart8]

I could definitely eat 2500 calories of food in one sitting. Infact that is why im such a fat bastard now 😂😂😂😂 i am cutting down my body fat right now but i am so looking forward to using the knowledge in this series to start putting mass back on 😭😭